Practice Library
All 91 Practices
Browse, filter, and explore every practice in the Nibedita Yoga curriculum.
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11 11 practices · Asana · Weight Management
Clear FiltersSurya Namaskar
सूर्य नमस्कार
Sun Salutation — a complete 12-posture flowing sequence. Surya Namaskar addresses the whole body systematically, building heat, strength, and flexibility. It is the single most comprehensive practice in the yoga system.
Virabhadrasana II
वीरभद्रासन II
Warrior II — a powerful standing pose that builds stamina, strength, and concentration. Opens hips and chest while building heat and cultivating mental fortitude.
Virabhadrasana III
वीरभद्रासन III
Warrior III — a single-leg balance that demands total-body integration. Builds strength in the standing leg, core, and back while developing the concentration and proprioception that support spinal health.
Utkatasana
उत्कटासन
Chair Pose — a deep squat position that builds heat, strengthens the lower body, and stimulates the heart. The sustained demand on the quadriceps and glutes makes this an efficient posture for weight management.
Malasana
मालासन
Garland Pose (Squat) — opens the hips, groin, and lower back while stimulating digestion. The natural human resting posture found in most traditional cultures — largely lost to chair-sitting.
Pawanmuktasana
पवनमुक्तासन
Wind-Relieving Pose — a supine posture that compresses the ascending and descending colon, facilitating the release of trapped gas, stimulating peristalsis, and relieving constipation. The primary asana for the Naval Correction Programme.
Shalabhasana
शलभासन
Locust Pose — a prone backbend that powerfully strengthens the entire posterior chain — lower back, glutes, and hamstrings. One of the best postures for lower back rehabilitation when performed correctly.
Dhanurasana
धनुरासन
Bow Pose — a deep backbend that massages the abdominal organs and naval centre while opening the chest. One of the key postures in the Naval Correction Programme.
Sarvangasana
सर्वांगासन
Shoulderstand — often called the 'Queen of Asanas'. Nourishes the thyroid and parathyroid glands, reverses blood flow, calms the nervous system, and is one of the most powerful postures for whole-body health.
Navasana
नावासन
Boat Pose — a core-strengthening posture that builds abdominal and lower back strength, stimulates the kidneys and intestines, and improves digestion. The definitive posture for building solar plexus (Manipura) fire.
Adho Mukha Svanasana
अधोमुख श्वानासन
Downward-Facing Dog — one of the most recognised yoga postures and an excellent full-body stretch. Both a resting pose and an active posture that builds strength and flexibility simultaneously.